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[–] BuffMother 0 points 1 point (+1|-0) ago 

Squats, dreads and lunges plus be sure to stretch your hip flexors

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[–] Sarcastatron_9000 0 points 1 point (+1|-0) ago 

Squats. Start with bodyweight. You can just do them freestanding in the middle of the room. Or you can do wall squats with a rubber ball squeezed between your knees (that hits your inner quads a little more). Walking lunges are also awesome.

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[–] Nadeshda 0 points 2 points (+2|-0) ago 

Start with walking briskly for 10 minutes twice a week. Then up it to 15 when it gets easy, etc etc.

Also do exercises while you sit down?

1. Leg Extensions

Leg extensions build strength and muscle tone in the quadriceps, the muscles on the front of the thigh. This exercise also encourages flexibility in your hamstrings, the muscles on the backs of the thighs.

HOW TO DO IT: Sit with both feet on the floor and an erect posture, with your shoulders aligned over your hips. Extend your right leg out in front of you as far as you can without rounding in your lower back. Contract the quadriceps muscle at the top, then lower the foot down. Repeat on the other side.

2. Calf Raises

The calf muscles along the back of the lower leg play a crucial role in helping you balance and propelling you forward. Calf raises also promote ankle mobility.

HOW TO DO IT: Sit with an erect posture and both feet flat on the floor. Press into the ball of your foot on the right side and lift the heel up as high as you can. Contract the calf muscle at the top and hold for a few seconds, then release and switch sides.

3. Hamstring Curls

The muscles along the backs of your thighs are called the hamstrings. Strong hamstrings protect your knees and your lower back.

HOW TO DO IT: Scoot over toward the right side of your chair. Move your right thigh over and off the right side of the seat. Maintain erect posture. Extend the right leg, then bend the knee pulling the right heel toward your right buttock as far as you can. Hold and squeeze your right hamstrings and buttock, then release. Do one set, then move over to the left side of your chair to do the left leg.

4. Seated Jumping Jacks

A seated version of the childhood favorite, chair jumping jacks not only provide a cardiovascular workout, but they also tone the inner and outer thighs.

HOW TO DO IT: Scoot your hips up so you're sitting forward in your seat. Keep your posture erect as you extend your arms and legs out to the sides. Open your legs as wide as they will go, then bring them in to center. Squeeze your knees together to activate your inner thigh muscles, then repeat.

5. Knee Lifts

This exercises strengthens your hip flexors, a group of muscles on the fronts of your hips that help you maintain good posture and hip stability. It also strengthens your abdominal muscles.

HOW TO DO IT: Sit tall in your chair with your feet flat on the floor. Contract your abdominal muscles and lift your right thigh off the chair. Lift it as high as you can without your lower back rounding, pause for a moment, then lower your leg back down. Switch sides.

Just start with 5 minute work out and build yourself up.

All the best on this journey and keep going! :)

REMEMBER: you didn’t loose your ability overnight, so you will also need time to regain your strenght and vigor! You can do this!

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[–] HouseHawkwood 0 points 3 points (+3|-0) ago 

Good on you for getting into Jiu Jiutsu! That alone will make you stronger over time. Firstly, the obligatory comment, I'd suggest you eventually consider lifting weights. It's physically impossible for women to turn into she-hulks without the use of drugs, lifting will give girls that 'toned' look they are going for. Barring that,

Squat - jumps - squat down as low as you can comfortably go while keeping your back straight and then jump. Make sure you not doing this in a place with low ceilings.

Also, you can find a back pack (you probably have a back pack somewhere either at your house or left over with your parents) fill it with books, rocks or whatever, and perform squats and lunges holding the back pack in front of you. You can also do "get ups" with it which will also help with jiu jitsu.

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[–] Jobbyweecha 0 points 3 points (+3|-0) ago 

This is a decent full body fitness routine, though if you only want legs, you can just follow the squat line of exercises.

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[–] WORF_MOTORBOATS_TROI 0 points 2 points (+2|-0) ago 

Pistol squats make my penis feel funny

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[–] shawnfromnh69 0 points 2 points (+2|-0) ago 

and walking a little every day will help also.

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[–] daskapitalist 0 points 4 points (+4|-0) ago 

Why not take up dancing? Great for strengthening your legs, can be done throughout your life, and it's social.

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[–] WORF_MOTORBOATS_TROI 0 points 4 points (+4|-0) ago 

Squats squats squats. Squats uber alles. If you're weak as shit then bodyweight squats. Even a 45lb bar will help make sure you have proper form but still, squats squats squats bitch. Always squats!

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[–] Le_Squish 0 points 5 points (+5|-0) ago 

Squats are always a good place to start for women. Don't even need weights or a bar.

Also switch your work chair to a large yoga ball.